“I left school, I have changed everything in my life according to my passion about this sport. I HAVE PLACED SECOND 17 F****G times. I will not give up on competitions and being on stage. Some of you all know already I could not go to many top competitions because of my nationality or government issues, but 27 competitions taught me to have a deep connection with my body. This is biggest gift ever. Feeling appreciated and completed.”

 

 

 

 

 

 

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The post Deniz SAYPINAR, IFBB Bikini Pro, Motivation appeared first on FitNish.com.

Name: Delaine Sardinha
Age: 26
Height: 1.61 m  (5’ 3’’) 
Current weight: 59.2 Kgs  (110 lb)
Current city: Pretoria, South Africa
Occupation: Exercise Science Student, Bikini Posing Coach.

What made you get started with training and living a more healthy lifestyle?

I went from being active in school and very self-conscious to inactive and unhealthy in college. I felt like I was doing nothing to improve my own health and well-being and decided to set forth and challenge myself. I fell in love with training and Anatomy fascinated me. I wanted to know more and I wanted to see how far my body could go if I gave 110% in my training and nutrition.

Seeing what the body is really capable of is an amazing feat. What has become more important to me over the years though is developing strength, functional ability and a sustainable approach and understanding of how the body works.

What made you enter your first show and when was it, and how did the prep and competition go?

I loved collecting the ‘Fitness Magazines’ since I was in school, but never really trained in a gym. I loved the section on competition coverage at the back of the magazine and found the ladies to be radiant, poised and beautiful.

I took part in photographic modeling campaigns for 3 years and figured that being on stage was the next step. Plus it looked like fun!

Who has been your biggest influence/support in your life and how did they affect you?

My family and my boyfriend. With every prep, every early wake up, every mood swing, they were there. Their love and support is unconditional and their faith in my journey is what pushes me through every single time. 

How do you manage to balance all the aspects of life with your training and eating? Has it ever been difficult to?

We all have our individual struggles and we find a way to work through it. It’s hard, it really is but through the years I’ve seen that having resilience and pushing through the seemingly impossible situations is worth every tear and breakdown. They key in my opinion is to hold onto the little things that bring you joy and focus on that.

Do you find the prep for competitions gets easier each time? Do they differ much?

I wouldn’t say the prep per se, but my mind definitely feels better equipped with every prep. I know what to expect and I know what my body is going to throw at me and how to deal with it.

How has it been throughout lockdown keeping to your training? What have you been doing to keep fit and active?

Fortunately a significant chunk of my training programme incorporates bodyweight training so programming was a challenge, but possible none the less. It was mentally challenging don’t get me wrong! It is significantly harder to overload certain muscle groups without added resistance and it provided an escape from day-to-day challenges.

What are your future plans?

I’d love to further studies with HFPA and branch into something a bit more specialized in sport and fitness. 

Take us through an average day of yours:

• 05:00 Wake up, get dressed and Coffee.
• 05:30 Training (No more than 60 min).
• 07:30 Breakfast. Always a good source of protein, veggies and some oats.
• 08:00-10:30 Go through my online study portal and make sure all my assignments are done.
• 11:00 Mid morning meal and coffee. (Protein source, complex carbohydrates and veggies).
• 11:30-13:00 Make sure the house is clean and tidy.
• 13:30 Lunch (Protein, veggies and a fruit).
• 13:45-17:00 I love brushing up on my knowledge, so I do loads of research and revise my studies. During this time I take bookings from posing clients and schedule sessions.
• 18:00 If I haven’t training yet, this would be my evening slot. (If I am prepping, this would my my second session)
• 18:30-20:00 Prepare dinner and meals for the next day.
• 20:00-22:00 Relaxation time! (I like catching a bit tv, but don’t actually watch much. Skincare routine and preparation for the next day).
• 22:30 Bed Time. 

Give us a brief description of your philosophy on your diet: (If you would like to write your full diet here you can)

Eat whole foods and think ‘natural.’

If it has a huge table of ingredients you can’t pronounce on it, it’s probably best you ditch it. I try buy as fresh as I can and always include loads of veggies in my diet, with every meal. I don’t cut out carbs, fruits, fats or dairy. My macro split would roughly look like this on an average day: 

• 15% Fat   
• 40% Carbs  
• 45% Protein

Foods always in my house: Chicken, tuna, eggs, rice cakes, oats, brown rice, sweet potato, veggie mix, green apples, peanut butter and coffee.

Do you count your calories? Do you think it is necessary?

When I’m preparing for a bikini contest, yes I feel it is necessary. It helps me stay on track and know where to make adjustments if necessary. I will alternate between high, low and medium calorie days depending on where my body composition is at and what I intend on training the next day. 

When I’m ‘off season’ I have a rough basis off which I work. Since starting weighing foods and what not, I’ve really learnt how to gauge my portions without actually having to take out the scale. Also, when I do feel hungry, I eat an extra cup of veggies or an extra piece of protein for example. Ravenous hunger (due to ultra low calories) constantly will only lead to the development of bad eating habits and a bad relationship with food. My current approach works best for ME. I eat plenty of whole foods and eat to fuel my workouts.

Do you think, to generally lose fat one needs to be super strict and repetitive, as strict as a diet for a bodybuilding competition?

To lose FAT? Absolutely not. In essence, fat loss comes from caloric deficit. In my opinion, adding extra effort in the gym (Energy ‘Out’) as opposed to eating well bellow maintenance, is a more sustainable approach. (Key word ‘Effort’ not necessarily time. Quality over quantity).

Ensuring that you are doing strength training to add on lean muscle mass, hence pushing up your BMR, is advised as well (Muscle mass is active tissue).

As mentioned in my opinion on calorie counting, for the purpose of going below average body fat norms and into the competitive circuit, I believe it is necessary to track.

Also, ‘repetition’ in the sense of exercise programming is calling for one to reach a plateau, so the incorporation of Periodization is highly useful. (In other words, the body adapts to stress placed on it, so either increase resistance, or volume, preferably one aspect at a time. Adjustments every 4-6 weeks is a good gauge)

Have you seen any common mistakes that ladies may make when trying to lose fat or gain muscle?

• Utilizing cardio over resistance training and cutting calories too quickly or simply going to low. 
• Following ‘Fitness Influencers’ regimes to-the-tee.
• Eliminating food groups or demonizing them.
• Looking for a quick fix will always lead to disaster.

What process do you follow when it’s time to start getting ready for a competition/photoshoot? 

I would probably start cutting out ‘treats’ and any alcohol and sugar. I then set a calorie base and adjust it as I get leaner. Hydration and sleep is very important. A good skin prep routine is great to help your skin ‘glow’ before shoots or shows (exfoliating, moisturizing etc).

Give us a brief description of your philosophy on your training/training schedule and on average how long do you workout for?

I absolutely believe in quality over quantity. I’d rather do 5 quality reps than 15-20 average reps for the sake of reaching a number. On the other hand I do believe in a structured programme to ensure progress is continual.

I put most of my emphasis on weight training and functional movements. I prefer HIIT over long duration steady state cardio. I would do these sessions 2-3 times a week.

Session times: I like to aim for 60 minutes or under. 4-5 days a week, comp prep, 6 days a week, 2 separate sessions, split into cardiovascular and strength training. If I’m short on time I’ll do HIIT after my strength training.

What are a few of your weight training tips for the ladies? 

• Focus on correct form before adding weight and place emphasis on quality repetitions (No ‘jerky’ reps as this results in the recruitment of additional/unnecessary muscles and can result in injury).
• Don’t be afraid of weights, it raises your BMR and in turn helps your burn more calories ladies. (The ‘skinny fat’ look is common when cardio is the focus of training programmes).

What are your essentials that are always in your gym bag?

(Apart from the obvious) Resistance band set, Lifting straps, skipping rope, earphones.

Do you advise using supplements, and do you use any yourself?

In my opinion, nutrition is the foundation of any good fitness venture, whether it be for fat loss or hypertrophy. I believe getting all your nutrients and macros from whole foods is always a better approach. More often than not, certain supplements (whey for example) can have a higher calorie content than a serving of protein from a food source and is less satiating. 

It does however have a high protein content and can form part of a nutrition plan.

Don’t get me wrong, I love a bowl of oats with blueberries and a scoop of Whey protein, it’s quick and  convenient but I just personally prefer food sources if they are available.

What are your 3 favourite exercises? 

1. Battle ropes alternating waves

High intensity and activates not only the arms, but the posterior chain and core as well.

2. Bulgarian Split Squats

One of my favourite Glute max exercises. I also love unilateral exercises as they help identify muscle imbalances.

2. Alternating DB Lateral raises with an Isometric hold

Great exercise to overload the Mid Deltoids.

Can you give a few tips to training legs and glutes and what sort of exercises do you favour the most when doing them?

• Women tend to carry more body fat in their glutes and legs and this tends to be our ‘trouble areas.’ I suggest more volume in these areas and 2-3 dedicated lower body sessions per week.
•  Every person’s genetics is different and their lower body may respond faster or slower to training. 
• Never forget about your compound lifts, I make these the basis of all my lower body workouts: Squats, Deadlifts, Lunges.

Don’t forget the Glute Medius! Most of the time ladies will include a bunch of hip extension exercises (Barbell Hip Thrusts, Donkey kicks etc.), which are fantastic, but this leaves the Medius very underactive and underdeveloped.

Exercises that include lateral movement will target these (Eg: Lateral lunges, Resistance band Abduction, Monster walks and Clamshells). Contraction is key to targeting the glutes, as odd as it may look from behind, squeezing your glutes fully is essential. Alternate between heavy loads as well as high reps to maximize glute hypertrophy. 

Be sure to use your full range of motion!

Do you do a lot of cardio with your training? How do you schedule cardio and when?

No I don’t. My focus is always strength training and I schedule HIIT sessions in between those. This would be about 15-30 minutes of high intensity functional exercises like: battle ropes, box jumps, burpees, renegade rows, KB swings, assault bike and sprints.

Favorite male Fitness models or bodybuilders?

• Arnold Schwarzenegger
• Ronnie Coleman
• (Athletes) Cristiano Ronaldo
• Valentino Rossi

Favorite female fitness icon(s): 

• Hattie Boydle
• Tia-Claire Toomey; Strong, beautiful and confident women.

Favorite Quote:

“Your best teacher is your last mistake.”

What is the most common question you get asked? 

How many shows have you competed in and how many top 3 placings? (Mostly by my posing clients)

• (2017- 2020) : 10 Shows, 7 top 3 placings.

Where can people get hold of you? 

• Instagram: delainesardinha777
• Facebook: Delaine Sardinha (Dee)
• Email: delainesardinha[at]gmail.com

Photo credits:

• Carlos Frazao

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The post One On One With Bikini Athlete And Posing Coach, Delaine Sardinha appeared first on FitNish.com.

Jesse Pretorius has been hard at work doing a whole lot of interviews with some incredible people in the industry on his podcast and youtube channel. In the 2 episodes below he chats to John Lucas all about his appearances in India and his relationship with the wonderful country and more, as well as a chat with Jack Lotter. Jack and Jesse discuss a number of things including Jack’s take on Herbal life supplements! Some interesting topics and thoughts shared between these guys. Check out his social media for a whole lot more interviews with the likes of Gabi Barras, Shelby Neves, Arnold Vosloo, Mathew Booth and many more.

John Lucas Interview

https://www.instagram.com/p/CGEzxPYjfYL/

Jack Lotter Interview

https://www.instagram.com/p/CFzchS7lEn-/

https://www.instagram.com/p/CF_r4JYHD6W/

https://www.instagram.com/p/CGZMyiepH_D/

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The post Jesster Radio, Episodes With The Gentle Giant John Lucas, And Jack The Sheriff Lotter On Herbal Life And More! appeared first on FitNish.com.

Name: Jenna Brust
Current city: Johannesburg, South Africa
Occupation: Online fitness coach

What made you get started with training and living a more healthy lifestyle?

I’ve been active since a young age. I like feeling good and healthy as well as eating clean, so I adopted these healthy habits to stay feeling good about myself. When I  feel good and look good ( mentally and physically) I feel more confident.

The more results I see, the harder I work at it, it’s motivation for me. When I train I feel happy, and gym is my favourite part of the day where I can relieve my stress and focus on myself. 

What made you enter your first show and when was it, and how did the prep and competition go?

After school I wanted to carry on being an athlete and I wanted to continuously work towards something. I wanted to start doing shows because I loved everything about them, it sparked a really big interest for me because I could do fitness and modelling at the same time.

I therefore trained to achieve a goal and because I love it, so it was right up my alley. Prepping for a show is never easy, diets make me tired because I’m in a calorie deficit, but it’s worth it at the end of the day. My first IFBB show this year went very well with me taking home the crown, and it motivated me to push harder and achieve more. 

Who has been your biggest influence/support in your life and how did they affect you?

My mother has been my absolute rock. She has pushed me to do my best, at times given me constructive criticism that I didn’t always want to hear, but needed to. In fitness and shows, my coach has also been an amazing support system and motivation for me. Lastly my boss has also given me tremendous amounts of support and helped me reach a lot of my goals, by allowing me to take off a bit  earlier  for gym and someone I can talk to and take advice from as well. 

How did you manage to balance all the aspects of life with your training and prepping? Was it ever difficult to?

It has been difficult at times, as it’s a life consuming lifestyle. I love it and enjoy being busy, but sometimes I wish there was more time in the day to do everything. I manage my time by preparing for the week ahead and I schedule times for everything and work accordingly. 

How has it been throughout lockdown keeping to your training? What have you been doing to keep fit and active?

It wasn’t easy to keep a healthy diet during lockdown, as well as not being able to go to the gym. I trained at home with resistance bands and became creative, using furniture like chairs to complete some of my workouts. Lockdown took a bit of a toll not only on my physical health, but my mental health as well. 

What are your future plans?

My fitness website just launched – MISS FEISTY FITNESS which I’m excited to get started on, I hope to grow and see results from my clients. I will be competing in the future too. 

Take us through an average day of yours:

• I wake up at about 6:30 latest every morning, I get ready for work, pack all my pre made meals for the day.
• Set out my gym clothes for later on and then I leave.
• I work from 8 – 4 earliest, eating every 2- 3 hours depending on how hungry I am and depending on my diet plan.
• I go home then get ready for gym and leave immediately.
• When I arrive at gym I make my shake and then I train for a minimum of 1.5 hours.
• After gym I go home and usually make dinner if it hasn’t been pre made and use that time to relax and watch Netflix or I carry on working if need be.
• I always enjoy a bubble bath to take away the days stresses, then I catch up on social media and go to bed.  

Give us a brief description of your philosophy on your diet:

My diet mainly consists of a lot of protein with low to no carbs. I have 4 meals a day with 1 snack (usually a protein bar).

Do you count your calories? Do you think it is necessary?

I count my calories when I’m prepping, I think it helps me stay on track (especially since I need to be in a calorie deficit) and it’s a good way to control what you’re consuming. 

Do you think, to generally lose fat one needs to be super strict and repetitive, as strict as a diet for a bodybuilding competition?

I think you need to have self discipline with a healthy low carb diet and be consistent with your training. You must be strict on yourself and definitely form a healthy routine. 

Have you seen any common mistakes that ladies may make when trying to lose fat or gain muscle?

Yes, ladies tend to think that doing or lifting weights will make them look like men. I want to break this thought, as it is not true. Lifting weights actually helps tone you up a lot quicker, alongside with cardio. Just doing cardio might help you lose weight but it wont tone you up as fast. 

What process do you follow when it’s time to start getting ready for a competition/photoshoot?

I cut out junk food first, definitely, along with reducing my carbs slowly. I keep to my training routine, as I always push hard in the gym. I drink more water or at least try to get as much water in as I can throughout the day and leading up to a competition or shoot I start the water dropping process. 

Give us a brief description of your philosophy on your training schedule:

I workout for a minimum of 1.5 hours a day. I think it’s good to create a good balance between cardio and weight training daily. 4-6 days a week depending on what you are training for.

What are a few of your weight training tips for the ladies? 

• Start off light and gradually increase to your liking. 
• Make sure you have correct form so you don’t get injured. 
• If you start off with light weights do more reps, the heavier you go do less reps.

What are your essentials that are always in your gym bag?

• My npl supplements are always a number 1 (amino burn/pre workout and bcaas for before and after gym) 
• A gym towel 
• My resistance bands 
• My air pods (because who doesn’t love listening to their own favourite music in the gym) 

Do you advise using supplements, and do you use any yourself?

I do think supplements help, but you need to do 98% of the work as they are just there for a boost or assistance. I do take supplements myself. I think you need to find a brand that works for you personally. My ultimate favourite is NPL (nutritional performance labs). Their supplements taste really delicious and it works really well. 

What are your 3 favourite exercises?

I don’t have favourites as I enjoy a range of different versions of the exercises, but if I had to choose:

1. My ultimate favourite is squats. This is good for the glutes, core and upper legs like quads. I like it because it’s a combination exercise and I like working on my booty. 
2. Bicycle crunches. This works the core. I like it because I feel the burn when I’m doing this exercise and it never feels easy. 
3. Donkey kicks. This exercise also works the glutes and is more of an isolation exercise. I think it’s a fun exercise and although it doesn’t burn immediately, you definitely feel it the next day. 

Can you give a few tips to training legs and glutes and what sort of exercises do you favour the most when doing them?

I favour all forms of squats and lunges. I prefer using weights when training glutes/legs. The biggest tip I can give is to worry about keeping your form correct to work the specific muscles properly without injury. I would also advise using slightly heavier weights each time you train legs so you can either build or tone up.

Do you do a lot of cardio with your training? How do you schedule cardio and when?

I do 20 minutes of cardio daily, whether it be walking, jogging, cycling, stair climbing. I usually do a small cardio warm up, and the rest after my workout. 

Favorite male Fitness models or bodybuilders?

• Arnold Schwarzenegger 
• Michele Morrone 
• JP Hoon 

Favorite female fitness icon(s):

Off the top of my head:

• My coach, Stephany Delatour
• Tammy Hembrow 
• Lauralie Chapados 

All for different reasons as they all have different builds.

Favorite Quote:

“Winners never quit and quitters never win.”

What is the most common question you get asked? 

If my bum is real haha, my common answer is “ask the squat rack.”  

I also get asked advice on toning a lot, with my answers staying the same with incorporating a balance between cardio and weight training, as well as a balanced diet. 

Where can people get hold of you? 

• Facebook: Jenna Brust 
• Email: jenna[at]missfeistyfitness.co.za 
• Instagram: jenna_brust

Photo credits:

• marcbermanphotography

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The post One On One With Online Fitness Coach, Jenna Brust, Who Recently Competed In Her First IFBB Show appeared first on FitNish.com.

Name: Prishen Sivanarain – “The Vegetarian Bodybuilder”
Age: 29
Height: 1,86 m
Off-season weight: 120 kgs
Contest weight: 110-115 kgs
Current city: Durban, South Africa
Occupation: Nutritional & Supplement Advisor and Online Transformation Coach

How and when did you get started in training and fitness?

I started my fitness journey at the age of 17. My biggest influence and guidance, at that time, came from my elder brother who had already been training for a few years. Like most people, we initially started by training at home before joining a gym.

We trained as partners for a few years. With fitness being my passion I studied Sport Science at University of KwaZulu Natal, and thereafter successfully completed a Diploma in Personal Nutrition.

How long have you been vegetarian for and what made you make the change?

I turned to vegetarianism at the age of 13. It was actually a personal decision but a lot of it was influenced by my spiritual background as well as my love for animals.

Was it a difficult change to make initially?

Not at all! Since my decision to become a vegetarian was a personal one and I wasn’t forced into it, it wasn’t difficult at all. Usually if someone is forced into something like this they still crave selected foods. I literally had no craving or the urge to go back to eating meat since the day I left.

Seeing that I gave up meat willingly the transition was really simple. To top it off food preparation, at home, wasn’t even difficult because the rest of my family had also given up meat a few months prior to that. In fact my mum stopped eating meat more than 30 years ago.

We have to ask the question, so where do you get your protein from? Do you manage to get adequate amounts on a vegetarian diet for bodybuilding?

I’ve only been bodybuilding on a vegetarian diet so it’s safe to say it’s possible to consume adequate protein on a vegetarian diet. My protein comes from a combination of lentils, beans, soy, nuts, cottage cheese, quinoa, tofu and peanut butter. In addition to these foods I make use of protein shakes to ensure I get sufficient protein.

Do you have any advice for people making the switch to a more plant based diet?

Firstly you need to consider the reason behind switching to a plant based diet. If someone has to make the transition unwillingly (e.g. due to health reasons) the best approach would be to phase in plant based eating and not change your entire diet completely.

When people make too many changes at once then sustainability usually becomes an issue. Another important factor to take into consideration is that your macro and micro nutrients are consumed from a variety of food sources. The common mistake made by many individuals, when switching to plant based, is that they stick to a very selected few food sources which eventually lead to some sort of vitamin or mineral deficiency.

Since certain fruits and vegetables are rich in selected vitamins and minerals, while it may be deficient in others, it needs to be paired with other sources that complement each other.

What made you decide to compete? And how was the prep for your first competition?

I started my bodybuilding journey at 67 kg’s and gained more than 20 kg’s over the first few years. Seeing the transformation on myself kept me constantly focused on setting goals for myself with one of them being to step on stage at least once in my life – little did I know that it would only be the start of my bodybuilding career.

Even though I competed in many competitions, both provincially and nationally, my first competition has been my most memorable one.

Apart from it being the first competition that I participated in it was the first competition that I won!

The prep was both exciting and difficult for me, especially since it was the first time I went through the process. Thankfully I had an experienced coach guiding me through the entire process. He took care of structuring and adjusting my diet and training as needed based on how fast my physique changed. The difficult part at that point, was adapting to the training frequency and intensity.

Do you ever lack motivation on some days? How do you deal with this?

There are certain days where I may not feel like sticking to the plan, especially during prep, however the discipline that bodybuilding has taught me keeps me on track. Discipline by far, is one of the main qualities I’ve learnt from this sport.

Remember motivation is the little spark that gets you started however discipline is what ensures you do whatever needs to be done no matter how you feel. Watching videos and going through pictures of my previous competitions gives me motivation when I need it the most.

Even though I am being judged against other athletes, at competitions, I still view bodybuilding as me myself being my biggest competition. My goal at every competition is to beat my previous personal best. So by going through my past competition videos and pictures it constantly reminds me of how high I’ve set the bar for myself.

Who has been your biggest influence/support in your life and how did they affect you?

A lot of people, including myself, enjoy the aspect of bodybuilding whereby your results are completely based on the effort you put in and not the performance of someone else. Unlike a team sport where your performance could be optimal, the results are still based on the performance of your teammates.

With bodybuilding you rely on yourself to get every workout in as well as sticking to your meal plan even though you may not feel like. This may seem like bodybuilding is an individual sport however your support structure directly involves how much easier or harder the process could be.

My biggest support has come from my family. They’ve supported me from the very start of my journey. Apart from my family my biggest influence has come from my coach, Reza Moolla, whose been coaching me from my very first competition.

Everything from my diet to my training plan and posing is taken care of by him. Over the years we’ve experimented on how my body responded to different foods and training styles leading up to competitions. Something as little as changing your carbohydrate or protein source can change the way your physique looks. He actually understands my body better than I do. He’s definitely one of the most knowledgeable people that I’ve come across in the fitness industry. Besides him being my coach and mentor we’ve been training partners, business partners and basically as close as brothers.

All that I’ve achieved wouldn’t have been possible without him and my family.

Has it ever been difficult juggling other aspects of life with training and preparing for competitions? How do you manage it all?

When I decide to get ready for a competition everything else, in my life, revolves around getting ready for that competition. Over the years I’ve managed to master my mind in a way where I have the ability to switch it on or off as per my will.

So if I know my prep starts in three days time I’ll eat whatever I feel like for those few days and wake up on the third day knowing my prep has started and I have a structured plan to follow. During this time it’s usually difficult to go out socially because the prep demands a lot from you but I try to spend as much time as I can with my family.

When I start my prep nothing stops me from sticking to the plan. Even if a close family function coincides with my prep I plan and pack my meals knowing I need to eat at a certain time. There were also times that I’d sign up at a 24 hour gym, which used to be in my area, just for my competition prep because I wanted to train during times when the gym would be empty and I could focus on my training without any distractions. It would be common to find me there at 2 and 3 am getting my first session done.

The benefits of bodybuilding for me, have been far greater than just my physique transformation. I’ve gained qualities such as self-confidence, stronger will power, determination, discipline and self control which are qualities that are useful even out of gym.

What are your future plans??

I’ve just completed a specialized nutritional advisor course at the HFPA Fitness Academy which is actually one of the well recognized fitness academies. I plan on furthering my studies with them by completing other courses based on holistic development as I advocate general wellness and healthy living and not just bodybuilding to my clients. In terms of competing, I’ve given myself a break from the stage for the past 2 years to improve on certain aspects. If all goes as planned I may get back on stage next year.

What process do you follow when its time to start getting ready for a competition/photoshoot or to just lean down?

I try to keep my diet as clean as possible, by limiting the amount of junk food I eat, even in the off season. So from a dietary point of view I completely cut out junk food and swap over from high GI carbohydrates to low GI carbohydrates.

It is common for most athletes to highly restrict their carbohydrate intake during this time, however my body thrives on carbohydrates so I never get to a point where I need to drastically reduce or completely eliminate it from my diet. I go by what works for me.

The main change I make to my training schedule is incorporating two weight training sessions a day. I usually decrease rest periods during sets and add in other training techniques like supersets, tri-sets, drop sets, giant sets and increasing the time under tension.

Give us a brief description of your philosophy on your diet and what sorts of foods do you eat:

My diet varies based on whether it’s off season or in season. I always try to get in 5 meals a day. My training always remains intense so during the off season I have the freedom to keep my diet very flexible. During this time I am not too strict with the food quantities I eat however I make sure I eat enough to make sure I am in a calorie surplus with white bread and pasta being my preferred carbohydrate sources.

I’ve figured that my body responds to those the best during my growth phase. My protein sources remain the same throughout. When I start prepping my diet gets very strict. I weigh every meal to make sure I eat the required amounts.

My carbohydrate sources change to sweet potato and oats. During this time my diet doesn’t have much variety with me eating the same meal 5 times a day. I prefer it this way because I have fewer variables to deal with when the need arises to change up food quantities or timings to achieve a different look.

Do you use many supplements? What are the essentials in your opinion?

Your required daily protein intake is calculated using your body weight as well as the type of activity you engage in. With my daily intake being well over 200 grams it becomes difficult to reach my target with whole foods alone. This is where protein shakes become useful to me.

Supplements are meant to supplement your diet and not completely replace all the foods you should be eating. So it should be used in instances where your diet may be falling short.

My current supplement protocol is as follows:

• Morning: Multivitamin, 1000mgs vitamin C, 15ml flaxseed oil
• Pre workout supplement before training
• Intra-workout: A combination of branched-chain amino acids (BCAAs), l-glutamine, creatine and carbohydrates while training.
• Post-workout: High quality muscle gainer

I may add in additional protein shakes with meals if required. I am currently a sponsored athlete for Fully Dosed so they take care of my supplement needs.

Give us a brief description of your philosophy on your training schedule, how many times a week do you workout for and how long are your training sessions?

I’ve always been a fan of the split training system and it has always worked for me. Split training programs basically entail training body parts individually.

My current regimen is as follows (5 day split):

• Monday: Legs (Quads/Hamstrings/Calves)
• Tuesday: Chest & Abs
• Wednesday: Back & Calves
• Thursday: Shoulders & Abs
• Friday: Arms & Calves
• Saturday: Rest
• Sunday: Rest

My sessions usually last between 1,5 hrs – 2 hrs depending on the body part I train.

What are some of the common training mistakes you see guys making when trying to pick up size?

Most of the guys that find it difficult to gain size have to deal with a very fast metabolism. This basically means their bodies require a lot of energy just to maintain its basic chemical functions.

One of the biggest mistakes is they fail to consume enough food. You need to initially determine the amount of calories required to maintain your size and then constantly increase your calories as you keep gaining size.

If your daily calorie intake is always the same your weight will always stay constant. In addition to that, since all calories are not created the same the quality of food that you consume will determine if the size you gain is mainly muscle or body fat.

Another common mistake is failing to progressively overload the muscle. If you are constantly training the same way, using the same weights and keeping your training intensity the same your body adapts to this giving your muscle no stimulus for growth.

You can increase intensity by making the following changes:

• Increasing the weights you train with.
• Decreasing the rest periods between sets.
• Increasing overall workout volume (doing more sets and reps).
• Performing reps at a slower speed (eccentric loading).

What are your top tips for getting shredded?

Firstly ensure that you are in a calorie deficit while consuming sufficient protein. A common mistake people make is drastically reducing calories, especially protein, which will eventually lead to muscle wastage.

The goal is to maintain as much muscle as you can whilst dropping body fat. Try to get into the habit of having smaller meals throughout the day to keep your metabolism firing.

Do not sacrifice your weight training for more cardio. Your overall fat burning capabilities from weight training exceeds performing cardio only. Lastly look into using a good fat burning supplement that gives you energy to workout harder as well as assists in suppressing your appetite while controlling cravings.

What are your three favourite exercises and why?

My three favourite exercises are deadlifts, barbell squats and bench pressing. I use these as the core exercises of my routine as they are the best compound mass and strength building movements.

What are some of your best arm exercises and training tips?

In order to create a proportionate arm you need to look at the anatomy of the arm. Your bicep has two heads while your triceps three, so your bicep should contribute to 40% of your arm and triceps 60%. Ensure that you train each of these muscles, including forearms, to avoid any muscle imbalance as it could lead to other injuries.

My favourite arm exercises are EZ bar curls, concentration curls, triceps extensions and machine dips.

Do you include much cardio into your training routines? And closer to competitions?

I do include light cardio a few times a week but mainly from the viewpoint of maintaining a healthy heart and not as a tool for fat burning. You actually burn more calories during weight training than cardio and for this reason I rely on weight training and dieting to get me ready for a competition.

Favorite Influential bodybuilders:

• Ronnie Coleman
• Roelly Winklaar
• Mamdouh “Big Ramy” Elssbiay.

Favorite Quote:

“If my mind can conceive it, and my heart can believe it, then I can achieve it.” ~ Muhammad Ali

“The hands that serve are holier than the lips that prey.” ~ Sathya Sai Baba

Best piece of advice you ever received?

The best advice I’ve ever received is to live an authentic life. I was told that to wish I was someone else is to waste the person that I am. I’ve learnt that living life on my own terms and in my own way has led to my ultimate joy and success.

What advice would you give to someone unsure, thinking about competing for the first time?

• Firstly consider your motive behind getting on stage. Your motive has to be far greater than just wanting to impress people for you to last long in this sport.
• Secondly it’s always an excellent idea to attend a competition to get an insight as to what goes on at these competitions as there are various different categories with different judging criteria.
• Lastly invest in a good coach to guide you through the process. While prepping you go through different phases, mentally and physically, and it definitely helps to have someone explaining to you what changes need to be made in order for you to peak at the right time.

Where can people get hold of you?

• Instagram: the_vegetarian_bodybuilder
• Email: prishsiv[at]yahoo.com

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The post One One One With Prishen Sivanarain, “The Vegetarian Bodybuilder” appeared first on FitNish.com.

Nome: Juliana Carvalho
Idade: 22
Altura: 1,63 m
Peso atual: 63 kg
Cidade Atual: Manhuaçu-MG, Brazil
Profissão: Personal trainer, empresária e estudante de nutrição.

Você sempre viveu uma vida em forma? Como você começou?

Não, comecei a treinar com 14 anos, era super magra, esse foi o motive que me levou a academia e a mudança do estilo de vida.

Como você consegue se manter motivado e consistente em toda a sua formação e comer?

Ver as mudanças no meu corpo sempre foi a minha maior motivação, ver que exitem várias pessoas que se inspiram em mim me da forças todos os dias, sei que a mudança que eu quarto só depende de mim, por isso dou o meu melhor todos os dias, é dificil já pensei em desistir várias vezes, mas vejo de onde saí e onde cheguei isso me motiva muito.

Quais são seus planos futuros?

Pretendo retornar aos palcos esse ano, voltar a competir a categoria Welness. Profissionalmente quero acabar minha segunda faculdade e abrir meu consultório de ntrução.

Leve-nos através de um dia normal de vocês: 

• Acordo todos os dias as 05:15, tomo meu café e me arrumo para trabalhar.
• Dou aula de 06:00 as 11:00.
• As 11:00 é o horário que reservei para meu treino, treino de segunda a sábado.
• As 13:00 volto aos meus atendimentos e vou ate as 19:00
• Vou para a faculdade e fico ate as 22:00
• Volto para casa arrumo todas minhas refeições para o próximo dia e vou dormir.

Dê-nos uma breve descrição de sua filosofia em sua dieta:

• Minha dieta atuall é composta basicamente por 7 refeições.
• Opções de carboidrato que uso: arroz, aveia e frutas
• Proteína: whey, ovos, carne vermelha e peixe.
• Gorduras: casatanha e pasta de amendom
• Salada a vontade durante o dia.

Você já teve vontade de comer um determinado (insalubre) food? Como você lida com eles?

Várias vezes. Tenho um pensamento: Vontade passa.

Quais são as suas dicas de nutrição superior para manter magra?

Equilibrio, encontre algo que vocÊ consiga fazer por muito tempo, não adianta adotar uma alimentaçao muito restrita que você vai se frustrar e desistir.

Você pesar todos os seus alimentos e rastrear os números quando se trata de calorias de tudo o que você come? Você acha que isso é necessário?

Eu peso tudo, é uma maneira legal para vermos a necessidade do nosso consume, muitas pessoas comem menos que precisam e nao tem noção disso. Pessoas que buscam uma condição física especifica tem a necessidade sim de pesar os alimentos.

Quais os suplementos que você mais gosta de usar? O que você pode recomendar para iniciantes?

Whey, creatina, pre treino, omega3, glutamine, cafeína.

Sem dúvidas o melhor suplemennto é a creatina, mas o whey tras muita praticidade na dieta.

Dê-nos uma breve descrição de sua filosofia sobre a sua formação e, em média, quanto tempo você treino para e quantas vezes por semana?

Meus treinos duram cerca de 1 hora e tem essa divisão:

• Segunda – Perna
• Terça – Ombro
• Quarta – Costas
• Quinta – Perna II
• Sexta – Upper Body
• Sábado – Glúteo isolado

Você fazer muito cardio com a sua formação?

Atualmente faço 30 minutos todos os dias.

Quais são os seus 3 exercícios favoritos e porque?

Leg Press, elevação lateral e cadeira abdutoras.

Sao exercicios que eu sinto pegar muito, onde consigo ver a evolução sempre da minha execução em relação a carga, movimento.

Você acha que sua genética que deu tão bons pernas ou já trabalhou muito e bem para eles?

Eu era muito magra então atrelo o meu desenvolvimento ao meu trabalho e persistencia.

O que você ama nos músculos fortes da coxa e quais são seus exercícios e dicas favoritas que desenvolvem seus músculos da coxa tão bem desenvolvidos?

Treine todos os dias como se fosse o ultimo treino da sua vida, dê o seu m elhor, se você quer ter uma mudança visivel precisa trabalhar para isso.

É muito bom se sentir diferente das outras pessoas, muitas pessoas me julgam e me olham com olhar estranho, mas sou muito feliz com as minhas pernas, acho lindas.

Que conselhos e dicas de treinamento você daria as senhoras para a obtenção de pernas fortes e em forma e um espólio rodada? Que exercícios são bons para eles?

• Insista, não de ouvido a pessoas negativas
• Procure bons profissionais, essa ultima dica é muito importante, faz muita diferença ter uma pessoa para te orietar.

Como você mede o seu progresso? E quantas vezes?

Envio atualizações semanais para meu treinador, por meio de fotos e videos.

Favoritos modelos de fitness feminino?

Tem muita, mas Franciele Mattos e Juju Salimeni são minhas maiores inspirações.

Citação Favorita:

“Trabalhe em silencio e deixe que seu sucesso faça barulho.”

Qual é a pergunta mais comum que você se perguntou por pessoas e meninas?

Quanto tempo levou para eu ter esse corpo. Minha resposta é que já estou n aluta ha 8 anos.

Você digitou quaisquer competições de fitness antes? Quais?

Já disputei cameponato estreantes, fui campea overall em 2018, pretend voltar aos palcos nesse ano.

Pode dar alguns conselhos para as pessoas que querem começar a treinar e viver saudável?

Vai demorar, mas vai valer a pena. É dificil voce vai querer desistir, mas se cair 80 vezes, levante 81.

Onde as pessoas podem entrar em contato com você? 

https://www.instagram.com/p/B_7s9p9FE2m/

• Instagram: @eujuucarvalho_

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The post FitNish.com Entrevista With Brazilian Entusiasta De Fitness E Personal Trainer, Juliana Carvalho appeared first on FitNish.com.

The images below are all low res images, and are not ALL the photos taken. If you would like a link to all the images in high res, please send an email to thefitnish[at]gmail.com or send me a message on Instagram and I’ll share the link with you once they’re all up.

And Congrats to all the competitors that competed!

Videos:

https://www.instagram.com/p/B2_VxE6hytx/

https://www.instagram.com/p/B2_U_X3lgZx/

Mens 1

Mens 2

Ladies 1

Ladies 2

Mens 3

Ladies 3

Ladies 4

Ladies 5

Ladies 6 Over 35

Ladies Wellness

Mens Classic

Mens Physique

Mens Physique

Mens Physique

Mens 4

Ladies 8

Mens Bodybuilding 5

In the crowd:

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The post Miss SA Xtreme 2019 Cape Town | Pre-Judging Photos appeared first on FitNish.com.

Name: Shivani Sachdeva
Age: 29
Height: 1.63 m
Current weight: 61 kg (offseason)
Current city: Chandigarh, India
Occupation: Banking

What made you get started with training and living a more healthy lifestyle?

Initially a few years back, in 2014 my body got quite unbalanced gaining a lot of weight on my lower body because of some hormonal imbalance caused by some depression. My mother dropped me at the gym to try get away from all the negative thoughts that was causing my depression and to motivate me to get into shape. After that I never looked back and this has actually become my lifestyle.

What made you enter your first show and when was it, and how did the prep and competition go?

My first competition was in October 2018.
After getting a secured banking job in December 2016, I still had a question in my mind, is this job enough to live a life that am I here for and passionate about? Is this all that? What am I doing for myself?

These all were the questions. I then got married to the person who first put dumbbells in my hands. I discussed the same questions with him. I don’t know where the thought came from,  but one morning (just after 2 months of marriage) I said to him, I want to compete. He was like are you sure, as we are from a place where we have not worn bikinis anywhere, so will you be comfortable in that, and in front of a large audience. Then I just said I don’t know. But I want to compete.

Then there was no question and we started our prep from February 2018 to October 2018 we worked so hard on my body. I placed 1st in that competition.

What aspects would you do differently when preparing for the next competition?

Every thing changes with each prep, from diet to training. In my first contest I did more cardio because I had small muscles and more fat. But in my 2nd prep, the calories went higher since my muscle size was a little bigger. This continues. Now I am working much harder on glutes and hamstrings as well as my shoulders.

Who has been your biggest influence/support in your life and how did they affect you?

My mother and my husband both are my support system. Without my mother’s support at the time when I was suffering mentally in my life I would have died. Then I met Sahil (my husband). They both are my lifelines. And one more thing about Sahil, without him I could have never thought of competing. He is my coach and then my husband.

How do you manage to balance all the aspects of life with your training and eating? Has it ever been difficult to?

Initially it was so difficult. Like I did not know how to manage my profession and passion at the same time. After doing a 10 to 5 job you still have to train, without any excuses, and prep days really require a lot from you.

You have to manage your meals in the office too. But as the time passes I learnt so many things and managed my meals. For example I cook my meals for 4 to 5 days at once over weekends. Now it’s a lot easier. Passion always wins.

What are your future plans?

The question. I am literally looking forward to getting my Pro Card which is the door that will get opened to pro shows and then to the Olympia, which is my dream.

Take us through an average day of yours:

• As my day does not start early like most of the fit people, I wake up at 8:30 in the morning. And just have apple cider vinegar in the morning.
• I usually have 1 hour to do all my things. I make a 4 -5 egg white omelette for myself and a protein shake for Sahil.
• After that at 9:30 I leave for my office. I have 2 meals at the office, one is the main meal, which contains chicken, rice and some veggies, and the second I eat rice cakes with peanut butter.
• Around 5:15 I reach home and at 6 after having my preworkout and preworkout meal I go for training where I spend 2 to 3 hours.
• At 9 I have my meal, and I spend some time on social media as well.

Give us a brief description of your philosophy on your diet:

It changes with the requirement as off seasons are more open to calories, I can eat carbs freely.
Now a days my meals are bigger and I really enjoy the food.

• Morning: 4-5 egg whites with oats or protein
• 2nd meal: Rice cakes with peanut butter
• 3rd meal: Rice, chicken, veggies
• 4th meal: Sweat potato / peanut butter bread + protein
• 5th meal: Rice, chicken, veggies

Do you count your calories? Do you think it is necessary?

Yes of course, it is necessary. It shows how much macros you are having and how much is required for us to grow our muscles. If it helps you, you can also try calculate your macros with a macro calculator.

Do you think, to generally lose fat one needs to be super strict and repetitive, as strict as a diet is for a bodybuilding competition?

No, never. A flexible diet can also help in fat loss. Bodybuilding is on another level, it is an art of growing muscle on each and every part of the body for that we have to be strict. But in the case of losing fat, a flexible diet with a calorie deficit works.

Have you seen any common mistakes that ladies may make when trying to lose fat or gain muscle?

Yes the common myth all the ladies have, lifting weights will give you big muscles and having protein in your diet will make you fat. Ahhh but this is not the case, ladies should be educated about this.

Actually they are misguided by some sort of people.

What process do you follow when it’s time to start getting ready for a competition/photoshoot?

It is not a one day or one week process to get stage ready. It requires our full dedication on training and meals. By simply cutting carbs or junk food, you can not get stage or photo shoot ready. And carbs are not meant to be cut.

They are like our friends. They are the boosters. I have never cut my carbs completely in any competition.

Give us a brief description of your philosophy on your training/training schedule and on average how long do you workout for?

Training is basically a mind muscle connection. If you are not making this connection then according to me, training is of no use. It is all about feeling each and every rep that we are hitting. Not even a single rep should be missed. I guess 1.15 hrs are enough to complete any workout.

What are a few of your weight training tips for the ladies? And tips for the ladies venturing into the gym for the first time?

The very first thing I want to say, weight training makes you curvy, not that muscular like men. We don’t have as much testosterone in our body, so we can never have as big muscles. And don’t lift too heavy in the first few days. Just get guidance from a good coach so that you make a good connection with the weights and exercises.

What are your essentials that are always in your gym bag?

My water bottle, training waist belt and ankle straps. I carry all these 3 things always with me in my gym bag. And yes, one deodorant also.

Do you advise using supplements, and do you use any yourself?

Yes supplements are essential like a multivitamin, protein, glutamine and many more.

But as per the requirement like I only started having all these after 1.5 years of training. If you are consuming enough protein from raw food then initially it is not required. But the time will come when you have to have all these in your diet. 

What are your 3 favourite exercises?

1. My personal favourite are squats (these are the ones which made my lower body more muscular and toned)
2. Shoulder presses
3. Deadlifts (as it was my weaker part so I made it my favourite so that I can get stronger)

Can you give a few tips to training legs and what sort of exercises do you favour the most when doing legs?

Yes for training legs don’t get scared of lifting heavy (under guidance) . This is the key to grow toned legs and glutes.

• I favour squats for quads/hamstrings/glutes.
• Sumo deadlifts are also very effective.
• Training legs also helps with fat loss more than cardio.

Do you do a lot of cardio with your training? How do you schedule cardio and when?

No I am not a cardio person. But I have to do cardio as per the season requirements, like on prep I do 30 to 45 minutes of incline treadmill all 6 days, sometimes with the cross trainer rather.

https://www.instagram.com/p/B2j1gUFHcLQ/

https://www.instagram.com/p/B2liWGbnMjn/

https://www.instagram.com/p/B1-sfN_HhpP/

Favorite male Fitness models or bodybuilders?

Kai greene, I really love his workout style, his dance moves and his posing.

Favorite female fitness icon(s):

No doubt Angelica Teixeira.

Favorite Quote:

“Never Satisfied.” This is what i am.

What is the most common question you get asked?

Why do you compete?

Just following my passion. It is the only reason I am living.

Where can people get hold of you?

• Facebook: Shivani Sachddev
• Email: shivanisachddev[at]gmail[dot]com
• Instagram: shivani_sachddev

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The post One On One With Indian Bikini Athlete, Shivani Sachdeva appeared first on FitNish.com.

Another intense and great motivational video by Nick Andro Vision Motivation on the legendary IFBB bodybuilder, Flex Wheeler!

Enjoy!

https://www.instagram.com/p/B0zGCr-FFk2/

https://www.instagram.com/p/BzO1nd2FCd7/

https://www.instagram.com/p/By3Gen8loAa/

https://www.instagram.com/p/Bwq9VriFNAm/

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The post Chasing The Perfect Physique, Flex Wheeler Motivation Video appeared first on FitNish.com.

Name: Shelby Jessica Neves
Age: 23
Height: 1.65 m
Current weight: 59/60kg
Current city: Pretoria, South Africa
Occupation: CoachedByTZ Assistant Online Coach & student

What made you get started with training and living a more healthy lifestyle?

I was very underweight and didn’t have much muscle. For as long as I can remember I wanted to gain muscle and transform my body into a place that I was more comfortable in. A couple of years ago I started becoming very interested in bodybuilding and seeing what the human body is capable of.

I’ve always been athletic and into sports but I had an itch to give competing a try!

What made you enter your first show and when was it, and how did the prep and competition go?

My first show was in August 2016 – IFBB Eastern Cape Provincials where I placed 3rd in the beach bikini division.

The prep was of course something completely new and different to me as I had never done it before. I enjoyed it even though it did get tough at times. The prep for my first show was completely different to the way I prep now as I take it a thousand times more seriously and it’s become a massive element of my life today.

Who has been your biggest influence/support in your life and how did they affect you?

I have been very blessed to have such strong support systems, each having their own influence on me and my life. To name a few; My family, especially my parents and grandparents have always been there for me and supported me in what I do. They have guided me ever since I was a little girl and I’m lucky enough to say that to this day they still do.

My personal trainer when I lived in the Eastern Cape, Anver Alexander as he helped me prep for my first show and helped me get familiar with training and how to use the equipment correctly. My coach Tarryn Zelow has been the driving force behind me and my passion ever since she became my coach in the beginning of 2017. She believed in me and helped me to believe in myself and my dreams.

Right from the very first day I ever spoke to her she has encouraged me and fueled me to be the best that I can be!

Have you had any significant setbacks? How did you deal with them and overcome them?

Not since I have been competing, no (touch wood). I did have an operation in March 2018 which was entirely my choice, which did keep me out of training for a few weeks.

How do you manage to balance all the aspects of life with your training and eating? Has it ever been difficult to?

It’s actually become second nature over time. At first it was a bit disorientating to carry around meals everywhere I go when on prep but now I actually feel naked when I go out without my meals packed haha.

Training is something I absolutely love and look forward to, yes there are days I just don’t feel like it but I know that generally once I’m in the gym and training I’ll feel better. Going to gym has become part of my daily routine.

What are your future plans?

Now that I have received my IFBB Elite Pro Card my plans for the future have changed. I always dreamed of attaining my pro status one day, I just didn’t expect it so soon, so I’m planning on going abroad to compete. (I can only compete internationally now).

By the end of this year I want to have completed my personal training and specialized nutrition course through Trifocus Fitness Academy. I’m also busy studying towards my Bcom in Business Management, so I hope to attain that degree in the next couple of years too.

Take us through an average day of yours: 

• Generally, the first thing I do when I wake up is my fasted cardio.
• I get my first meal for the day in straight after that.
• In between cardio and my weight session which I do in the afternoon I work and study.
• After my weight training I’ll do some more work before going to bed.
• Obviously not every single day is like this but that’s the general routine.
• I often try to take some time out in the evenings to spend with my family and my animals which are extremely special to me.

Do you find the prep for competitions gets easier each time? Do they differ much?

Most certainly! So far, the prep itself has gotten easier for each show. Obviously life throws curve balls and we’re not always prepared for them, so this can naturally cause a prep to be harder than normal but generally speaking the prep itself becomes more familiar each time. They don’t really differ that much.

Give us a brief description of your philosophy on your diet: 

My diet changes regularly. The foods as well as the amounts change depending on the goal and how far out from a competition I am. My coach ensures that I am getting all the macro-nutrients and that my body is healthy and steady.

Do you count your calories? Do you think it is necessary?

I do count calories, yes. I believe it is necessary especially for those who have a set goal that depends on calorie consumption and calorie expenditure.

There’s a conception that leading a ‘fit and healthy and lean’ life has to be so strict and boring in terms of diet and training. Do you think people this is true to achieve it?

I think this depends on each person individually. But to answer the question in my honest opinion, NO! There are so many enjoyable food sources available that are regarded healthy. 

You don’t have to eat egg whites and plain chicken every day of your life in order to lose weight. You can play around with so many different foods and make eating healthy really fun and interesting! It’s all about balance.

With regards to training, if you don’t enjoy exercising and sweating then it might be boring for you, yes but if you are someone that loves pushing yourself or just enjoys exercising and letting off some steam then it will be a breeze! This is where my passion lies so there is absolutely nothing boring about it for me.

Have you seen any common mistakes that ladies may make when trying to lose fat or gain muscle?

I believe that there is more than one certain way to lose weight. It depends on what works best with your body. I have certain factors that I strongly believe in when it comes to trying to lose weight or gaining muscle but it’s not to say that someone else’s way is incorrect, maybe what works for them won’t necessarily work for me. But yes, I have seen some “common mistakes” that I would do differently.

What process do you follow when it’s time to start getting ready for a competition/photoshoot?

I always follow a meal plan because I lose my mind if I don’t. When I’m far out from a competition I will be more lenient but as a competition approaches I am very strict with dieting. I always have carbs in my diet and depending on my condition and body fat my carbohydrate consumption reduces.

Give us a brief description of your philosophy on your training/training schedule and on average how long do you workout for?

My training program changes every few weeks, obviously I will train the areas that need more work more often. My sessions are split into muscle groups and sometimes I will have a full body workout in my program.

I generally train for about 1.5 – 2 hours, leg days in particular take longer.

What are a few of your weight training tips for the ladies? And tips for the ladies venturing into the gym for the first time?

A training tip that I find very important, for females or males is to never sacrifice form for weight.

I would rather do an exercise with a lighter weight and properly with the correct form and technique then go too heavy and not do the exercise properly which can also lead to injury.

I’m a strong believer in mind-muscle connection. It’s so important to focus all your energy and thoughts onto the muscle you are training. I find that a strong mind-muscle connection enables you to solely use the muscle you are training to carry the load and not compromise it with another muscle.

What are your essentials that are always in your gym bag?

My earphones, a bottle with my USN bcaa’s, deodorant, grips, waist belts and gum!

Do you advise using supplements, and do you use any yourself?

100%! All my supplements are USN. I use their glutamine, pre-workout, bcaa’s, whey protein, L-Carnicut, and Garcinia Cambogia.

What are your 3 favourite exercises? 

1. Sumo squats

Exceptionally good for the glutes and overall leg stimulation.

2. Good mornings

Works the glutes and hamstrings. I love the feeling when doing these.

3. Lat pulldowns

I personally find this exercise the best for back. I’m obsessed with lats haha.

Do you do a lot of cardio with your training? How do you schedule cardio and when?

Off-season I do cardio about 3 times a week and in season I do it fasted about 6 times a week. Fasted is obviously first thing in the morning and then I do post-workout cardio in the evenings.

The duration of my cardio depends on my condition and how far out from a competition that I am.

Favorite male Fitness models or bodybuilders?

William Bonac and Jeremy Buendia.

Favorite female fitness icon(s):

• Nataly Runner
• Reijuana Harley (international)
• Tarryn Zelow
• Ane’l Coetzee
• Yolande Parsons (local) to name a few, although I do have many more!

Favorite Quote:

“Never give up on the things that make you smile.”

What is the most common question you get asked? 

• “How do I lose weight?”

My answer to this question will always be the same.

If you want to lose weight, you need to ensure you are eating correctly and not consuming junk on a daily basis. By all means treat yourself, it’s all about balance but I can’t stress the importance of correct nutrition enough.

Being active will also help one lose weight, especially when eating correctly as these 2 elements go hand in hand and make for one powerful combination. Exercising will obviously result in more calories burnt and therefore speed up the weight loss process.

Where can people get hold of you?

• Instagram: shelbyjneves_ifbb_elitepro
• E-mail: shelbyneves[at]gmail[dot]com

Photography Credits:

• Sean Levitt

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